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If you struggle with insomnia, you’re not alone. About 10% of adults suffer from an insomnia disorder, while another 20% occasionally experience insomnia symptoms. And not being able to get a good night’s sleep is more than just annoying: it can negatively affect both your mental and physical health. But never fear—I’m a licensed social worker and former therapist who has spent the last three years evaluating mental health apps and other resources, and I’ve put together a list of accessible and affordable sleep-focused apps dedicated to helping you fall asleep and stay asleep, so at the click of a button you can kiss your insomnia goodbye.

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Compare Top Picks

Best for Falling Asleep Calm	Best for Falling Asleep Calm	View on calm		See Retailer		$79.99 for annual subscription, $399.99 for lifetime subscription		Yes		7 days		iOS, Android	Full Review
Best with Smart Tracker Devices SleepWatch	Best with Smart Tracker Devices SleepWatch	View on sleepwatchapp		See Retailer		$4.99 for monthly subscription, $39.99 for annual subscription		Yes		7 days		iOS, Android	Full Review
Best for Extra Features Pillow	Best for Extra Features Pillow	View on pillow		See Retailer		$9.99 for monthly subscription, $39.99 for annual subscription		Yes		7 days		iOS and Apple Watch	Full Review
Most Versatile Sleep Cycle	Most Versatile Sleep Cycle	View on sleepcycle		See Retailer		$39.99 for annual subscription		No		7 days		iOS, Android	Full Review
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People who meditate regularly swear by it, but others are often skeptical of it, thinking it’s a little, you know, woo-woo.

But what if we told you that meditation is actually a powerful way to train your brain to be calmer and sharper? That scientific studies have shown that meditating regularly can alter brain shape, size, and function?

“Meditation can actually create structural changes in the brain. It has been shown to increase gray matter in the brain, particularly in areas related to learning, memory, emotion regulation, and perspective,” says Mirela Loftus, MD, PhD, medical director at Newport Healthcare.

Based on the amount of scientific evidence supporting meditation, every doctor would be prescribing it if it were a pill, says Gary Soffer, MD, an integrative medicine specialist at Yale Medicine.

Let’s dive in and take a look at what meditating regularly does to your brain.

What Meditating Every Day Does to Your Brain

While meditation is an ancient practice, science is still unlocking the full spectrum of its benefits. A surge in research over the past few decades has investigated meditation’s effects on both the brain and body. 

Electroencephalography (EEG) and structural/functional magnetic resonance imaging (MRI) techniques have been used to map the brain and study the effects of meditation on the brain. 

Increases Gray Matter

Meditation increases gray matter in the brain, particularly in areas related to learning, memory, emotion regulation, and perspective, says Dr. Loftus. In fact, imaging studies show that meditation increases the size and volume of the brain, due to increased gray matter concentration.

Strengthens the Prefrontal Cortex

Regular meditation is linked to increased thickness of the prefrontal cortex, which is associated with higher-order brain functions such as awareness, concentration, memory, and decision-making, Dr. Loftus explains. 

MRI scans have found that in addition to increasing the gray matter in the prefrontal cortex, meditation also improves the neural connectivity and cognitive function in this area.

Improves Neuroplasticity

Neuroplasticity is the brain’s ability to change and rewire itself based on new information and experiences. Meditation increases neuroplasticity by improving neural connectivity patterns across different regions of the brain.

By enhancing connectivity between different brain regions, meditation can improve cognitive functions, information processing, and emotional regulation, says Dr. Loftus.

Boosts Dopamine and Serotonin

Dopamine and serotonin are neurotransmitters, or chemical messengers in the brain. Meditation is linked to a larger quantity of positive neurotransmitters like serotonin and dopamine in the brain, says Dr. Soffer.

Apart from regulating functions like sleep, growth, and metabolism, these chemicals play an important role in maintaining our emotional equilibrium, by making us feel positive and happy.

Alters Brain Waves

Meditation not only calms our blood pressure, respiratory rate, and heart rate, it also alters our brain waves. This helps us relax, concentrate, and process information better.

Those who practice meditation regularly often exhibit higher levels of gamma brain waves, which are associated with heightened perception, problem-solving, and consciousness, says Dr. Loftus.

Decreases the Size of the Amygdala

The amygdala, which is responsible for the fight-or-flight response, tends to shrink in people who meditate regularly, says Dr. Loftus. Research shows that this significantly reduces our stress levels.

Benefits of Meditation

As a result of these changes in the brain, meditation offers us several mental, emotional, and cognitive benefits. In fact, in addition to improving certain mental health conditions, it also benefits our nervous system and immune system, says Dr. Soffer. 

Research shows us that meditation can improve:

• Mood
• Emotional regulation
• Self-awareness
• Attention
• Concentration 
• Memory
• Spatial abilities
• Execution function (thinking, planning, decision-making)
• Conflict resolution
• Mindfulness
• Relaxation
• Self-compassion
• Stress
• Sleep
• Pain
• Anxiety
• Depression
• Insomnia
• Post-traumatic stress disorder (PTSD)

How to Meditate Every Day

The best way to reap the benefits of meditation is to incorporate it into your daily routine and practice it every day. The benefits can be vast if you stick to the practice, says Dr. Soffer.

Here’s how you can make daily meditation a habit:

• Start small: You can start with just a few minutes every day. Even five minutes of meditation can be helpful. As you get more comfortable with it, you can work your way up to longer sessions.
• Find a time that works for you: Choose a specific time of day that works best for you, whether it’s first thing in the morning, during your lunch break, or before bed. Consistency helps in forming a habit.
• Pick a quiet spot: Choose a place where you can sit comfortably and won’t be interrupted. It could be a swing on your porch, a cozy chair in your room, or even a quiet corner in your office.
• Set the ambience: If you like, you can set the ambience for your meditation session by dimming the lights, playing gentle soothing music, and lighting a scented candle.
• Set an intention: Before you start meditating, set a clear intention or goal for your practice. It could be to reduce stress, increase focus, or simply take a break from your busy day.
• Use a guided meditation program: If you’re new to meditating and not sure how to go about it, it can be easier to start with a guided meditation program that takes you through the steps. There are several free programs available online—you can choose the one that best fits your needs and your schedule.
• Focus on your breath: Use your breath to anchor you to the present. If your mind wanders to other things, gently bring your focus back to your breath.
• Reflect on the practice: After you finish, take a moment to reflect on your session. What did you feel and learn? If you like, you can write down your thoughts in a journal.
• Be patient with yourself: Building a new habit takes time. Be patient with yourself on this journey. Don’t get frustrated if your mind wanders or if you miss a day. Some days will be easier and others will be harder.

Sample Meditations to Try

If you want to get started with meditation, these are a few types you can try.

Breath Awareness Meditation

Breath awareness meditation simply involves focusing your attention on your breath. Here’s how to do it: 

• Sit comfortably and close your eyes.
• Taking deep breaths, bring your attention to your breath. Pay attention to the way the air comes in through your nose, fills up your stomach, and goes out again.
• If your attention wanders, gently bring it back to your breath.
• Do this for as long as you like. When you’re done, open your eyes slowly.

Body Scan Meditation

Body scan meditation involves bringing your attention to each part of your body and consciously relaxing it, one at a time. Here’s how to do it: 

• Lie down on your back and close your eyes.
• Bring your attention to your toes, breathing into them and relaxing them. Notice any sensations you feel without trying to change anything.
• Slowly move your focus to your feet, ankles, calves, knees, thighs, and so on, up to the top of your head.
• After you finish scanning your entire body, take a few deep breaths and open your eyes.

Loving-Kindness Meditation

Loving-kindness meditation involves sending kind thoughts to yourself, your loved ones, and the world around you. Here’s how to do it: 

• Get comfortable, close your eyes, and take a few deep breaths.
• Send kindness to yourself. You can repeat silently, “May I be happy. May I be healthy. May I be safe.”
• Extend kindness to your loved ones. Think of someone you love and repeat, “May you be happy. May you be healthy. May you be safe.”
• Expand kindness to others. Gradually extend these wishes to a neutral person, someone you have difficulty with, and finally to all living beings.

Walking Meditation

If you find sitting still difficult and prefer movement, walking meditation may be for you. Here’s how to do it: 

• Find a quiet space to walk comfortably back and forth.
• Walk slowly, paying attention to the sensations in your feet as they make contact with the ground.
• Coordinate your breath with your steps, inhaling and exhaling with each step.
• Notice any thoughts that come to you, letting them go and returning your focus to walking.
• Turn around and continue walking mindfully when you reach the end of your space.
• When you’re done, stand still, take a few deep breaths, and reflect on the experience.

The chameleon effect is a phenomenon that finds us mimicking the mannerisms, gestures, or facial expressions of the people we interact with most often. It causes you to subconsciously make behavioral changes to match the behavior of people in your close social circles, or even strangers.

The phenomenon gets its name from the chameleon, an animal that changes the appearance of its skin to blend into any environment it finds itself in. 

You may have noticed a friend or loved one using your favorite catchphrase or hand gestures or found yourself doing the same. This is the chameleon effect and action, and it’s completely normal. Almost everyone has experienced it at some point in their lives.

Why the Chameleon Effect Happens

Mimicking a person, whether unconsciously or not, is something we all do regularly. While we might mimic a person consciously for the fun of it, it’s unclear why we mimic other people subconsciously.

It’s worth noting, the term “mimicking” can sometimes take a negative intonation, but it simply means copying and in most cases is done harmlessly. 

Examples of the Chameleon Effect

The chameleon effect is often subtle, and we may not even notice when doing it. Some of the ways this phenomenon might manifest include:

• Mimicking the verbal expressions or speech patterns of a friend
• Crossing your arms when you are talking to someone who also has their arms crossed
• Smiling when you are talking to someone who is also smiling
• Mimicking the posture of other people during a meeting
• Adopting the same gestures that your conversation partner is using
• Using the same tone of voice as the person you are talking with
• Crossing your legs when someone else crosses theirs
• Nodding your head or making other head movements that mimic those of your conversation partner

Impact of the Chameleon Effect

The chameleon effect is an unknowing mimic of other people’s behaviors, and it’s perfectly normal. If you live or interact with another person or people for long enough, you are bound to pick up some of their body language, including behaviors, mannerisms, facial expressions, and gestures. You might particularly notice the chameleon effect in couples who have been together for a long time or best friends. 

According to Tanya L. Chartrand and John A. Bargh, two psychologists who were the first to explore the phenomenon, very empathetic people are more likely to imitate others than people who aren’t.

When people are genuinely empathetic, they pay more attention and form deeper connections with the person they are interacting with, making them more likely to mimic.

However, when people who aren’t very empathetic attempt to mimic someone else, the gesture can ring false. This can have the opposite effect of the social advantages one typically gets because of the chameleon effect.

How the Chameleon Effect Works

There are two ways in which people tend to mimic others when it comes to bodily gestures. The most common method in the chameleon effect is mirrorwise, while another type involves what is known as anatomical mimicry.

• Mirrorwise mimicry: When a person mimics another person mirrorwise, they do the opposite of what the person they are mimicking does. So if the mimicked moves their right hand in a certain gesture while talking, the mimicker will move their left hand while making the same gesture.
• Anatomical mimicry: You can also mimic another person anatomically. Here, you make the same exact movements as the person you are mimicking. So, if the person often taps their left foot while thinking about something, you’ll also tap your left foot. 

While outlining the differences between these two methods of mimicking might seem small, research shows that they both have different social consequences.

One study asked participants to interact with a digital human in a virtual environment. Participants who were mimicked anatomically reacted more negatively towards the digital human than those who were mimicked mirrorwise or not mimicked at all.

How to Do the Chameleon Effect

The chameleon effect comes naturally to people and isn’t something you should practice. However, it’s essential to be aware of its social advantages and embrace the phenomenon.

Whether in a room full of strangers or with people you’ve known for years, the chameleon effect can make you more likable and sociable. It’s OK to consciously adopt the chameleon effect to be more comfortable and make people relate more intimately with you in some social settings.

Being aware of the chameleon effect and allowing it to happen can help you use it to your advantage. In one customer service study, for example, researchers found that the chameleon effect benefits the mimicker by improving how customers perceive them. It also led to a spillover effect, as customers reported a higher opinion of the business.

What to Mimic

Common mannerisms and behaviors that are typically mimicked include: 

• Facial expressions 
• Accents 
• Pitch of voice 
• Tone of voice 

When you mimic a person, they see you as someone who understands the world in the same way they do. This makes you more relatable and easier to communicate with.

Natural Mimicry Is Key

However, just let the chameleon effect come naturally to you. When it becomes blatant to a person you are communicating with that you are mimicking them, they might misinterpret your intentions as an insult or mockery, resulting in the opposite of the desired effect you wished to achieve.

Tips That Can Help

Here are some tips to help you cultivate the chameleon effect in a more positive way: 

• Cultivate empathy: Learn to be more empathetic toward other people. Empathy is about putting yourself in someone else’s shoes and feeling what they feel. If you are experiencing empathy toward someone, the chameleon effect is more likely to occur naturally.
• Become a better listener: Listen to understand and not just respond when speaking with another person.
• Do it for the right reasons: People are more likely to detect what you are doing if it seems like you are forcing the chameleon effect to gain certain advantages over a person.
• Seek to build a healthy relationship: Rather than worrying about how you can influence the other person, focus on getting to know them better and building a healthy, meaningful connection with the person you are communicating with. 

The reason that the chameleon effect is effective is because it occurs unconsciously and automatically. You’ll only experience the social benefits of this phenomenon if it is perceived as natural and authentic. Remember to avoid intentionally copying someone else’s words or actions and instead focus on listening, showing empathy, and being genuine.

The visibility of trauma as a widespread clinical ailment is gaining steam. The general public’s increasing knowledge of trauma is due to how common traumatic experiences are. In a study conducted on general populations across 24 different countries, 70% of participants had experienced at least one traumatic event. In the same study, 30% of folks reported experiencing four or more traumatic events within their lifetime.

As the knowledge of trauma expands, there is increased awareness of the different types of trauma responses. This article will explore complex post-traumatic stress disorder (C-PTSD) caused by narcissistic abuse. Read on to learn more about the signs, diagnosis, and treatment of C-PTSD caused by abuse. We will begin by exploring C-PTSD and narcissistic abuse separately and then dive into how they connect.

Understanding C-PTSD 

Let’s begin with understanding what C-PTSD is and is not. First, this is not an official diagnosis recorded in the most recent edition of the Diagnostic and Statistical Manual of Mental Health Disorders (DSM-5-TR), which is the primary diagnostic tool used by mental health providers. Instead, it is a set of symptoms that presents as a variation of PTSD.

While this isn’t an official diagnosis recognized in the DSM-5, it is worth noting that there have been recent advocacy efforts encouraging the American Psychiatric Association to include it in the next edition of the DSM. While this plea has not been answered just yet, professionals may include it in future editions. C-PTSD is now an official diagnosis in the recently released 11th edition of the International Classification of Diseases (ICD-11).

C-PTSD is a set of maladaptive responses that present themselves in daily life. These responses include issues with emotional regulation, negative self-talk, and struggles in relationships. The cause of C-PTSD is repeated and prolonged trauma exposure, such as being a prisoner of war, experiencing/witnessing abuse in childhood, or neglect. This abuse can be physical or psychological.

What Is Narcissistic Abuse?

It isn’t uncommon to hear the word “narcissist” thrown around to describe someone who is self-obsessed. However, narcissism can often refer to narcissistic traits. There is a difference between someone who is simply selfish, and someone who is excessively grandiose and lacks empathy. The latter is an example of narcissistic personality disorder (NPD).

Mental health professionals initially developed the term narcissistic abuse to describe the effects of parents’ inflicting psychological abuse on children. However, this definition has expanded to include psychological abuse between adults. This abuse can include constant manipulation, humiliation, and devaluation.

What Is C-PTSD From Narcissistic Abuse?

Remember, C-PTSD is caused by repeated and prolonged exposure to abuse, including psychological abuse. This means that if one is in a relationship with a narcissistic person or has a parent with narcissistic traits, it is possible to develop C-PTSD as a result. 

Signs of C-PTSD From Narcissistic Abuse

The signs of C-PTSD from narcissistic abuse include the added risk factor of having a close relationship with someone with NPD or excessive narcissistic traits.

Below are some common signs:

• Visual and/or emotional flashbacks
• Avoiding triggers or reminders of the traumatic events
• Hypervigilance and sense of threat in daily interactions
• Difficulties with emotional regulation
• Feelings of shame, guilt, and worthlessness
• Consistent struggles in interpersonal relationships
• Memory loss
• Having a close relationship with someone with a diagnosis of NPD or extreme narcissistic traits

Treatment

Healing is possible. While C-PTSD isn’t recognized by the American Psychiatric Association or DSM as an official diagnosis, it is a set of distinct symptoms that trauma-informed clinicians work with to best understand your emotional experience. Therefore, the first step in seeking treatment is to find a trauma-trained professional. They will assess for any mental health diagnoses that could be causing the emotional discomfort.

This process often includes extensive support for developing emotional regulation skills. After stabilization, professionals recommend the use of somatic therapies to process trauma, followed by other trauma-informed approaches to help enhance people’s life experiences.

EMDR, an abbreviation for eye movement desensitization reprocessing, is a form of somatic therapy. Developed specifically for the treatment of trauma, clinical evidence supports EMDR’s ability to decrease symptoms of C-PTSD significantly. Other somatic modalities include somatic experiencing, brainspotting, IFS, craniosacral psychotherapy, sensorimotor psychotherapy, etc.

In addition, as part of treatment, therapists introduce activities to help people feel safe and grounded in their environment. Techniques like belly breathing, grounding, acupuncture, trauma-informed messages, trauma-informed yoga, and physical exercise.

Coping With C-PTSD Following Narcissistic Abuse

One of the most painful aspects of C-PTSD from narcissistic abuse is how emotional abuse can create an impossible sense of loneliness. Part of the healing is understanding you aren’t alone.

The impact of narcissistic abuse can leave people not knowing what healthy relationships look like, so reading about healthy relationship dynamics or working with a trusted professional can help you gain clarity and start building a safe support system.

Consider seeking a support group for survivors of narcissistic abuse. If your abuser is also an alcoholic or addict, Al-Anon can be a great resource in developing strength and remembering you aren’t alone.

L-theanine is an amino acid that is found naturally in green tea. L-theanine has been shown to have a calming effect and can help reduce anxiety and stress. Some research has also suggested that L-theanine may help certain aspects of ADHD. However, more research is needed to confirm these effects.

ADHD is a neurotype that is characterized by problems with focus, hyperactivity, and impulsiveness. While there is no cure for ADHD, there are strategies and treatments that can help people manage their ADHD traits effectively.

L-theanine for ADHD: Does It Help?

L-theanine may offer a natural way to treat ADHD. L-theanine can help improve attention and focus and has a calming effect on the mind. It is also relatively safe, with few side effects. If you are considering taking L-theanine for ADHD, it is important to talk to your doctor first.

Research on L-Theanine for ADHD

A small 2019 study found that L-theanine and caffeine seemed to improve aspects of ADHD, including sustained attention and overall cognitive performance.

Another small study published in the journal Scientific Reports found that L-theanine improved attention in boys with ADHD. The study looked at 5 boys with ADHD between the ages of 8 and 15. The boys were given either 2.5 mg/kg of L-theanine, 2.0 mg/kg of caffeine, their combination, or a placebo prior to engaging in a task.

There is also research indicating that L-theanine might help with sleep disturbance in ADHD. A systematic review study published in the Journal of Child and Adolescent Psychopharmacology found that L-theanine may help improve sleep efficiency in those with ADHD.

Does L-Theanine Need to Be Combined With Caffeine? 

L-theanine can be taken alone or in combination with caffeine. A study published in the journal Nutritional Neuroscience found that L-theanine and caffeine improved attention and focus in adults.

Twenty male participants were given either 200 mg of L-theanine, 160 mg of caffeine, their combination, one cup of black tea, or a placebo. Participants who had taken L-theanine, caffeine, or their combination showed significantly improved attention and focus compared to those who had taken the placebo.

What Is L-Theanine?

L-theanine belongs to a class of compounds known as amino acids. Amino acids are the building blocks of proteins. L-theanine is found naturally in green tea. It is also available in supplement form.

How Can I Get L-Theanine?

You can get L-theanine from green tea or in supplement form. L-theanine supplements are also available and are generally considered safe. However, as with any supplement, it is always best to talk to your doctor to ensure that it’s safe for you.

Who Should Not Take L-Theanine?

L-theanine is generally considered safe for most people. However, there are some people who should not take L-theanine. These include pregnant or breastfeeding women, children, and people with pre-existing medical conditions.

How Much L-Theanine Should You Take?

The amount of L-theanine you should take depends on a variety of factors, including your age, weight, and health condition. In one study, researchers gave participants the following dosages of L-theanine:

• Children: 2.5 mg per kilogram of body weight per day
• Adults: 200 mg per day

Side Effects of L-Theanine

L-theanine is generally well tolerated and has few side effects. The most common side effect is nausea.

In one study, some children developed facial tics while taking L-theanine. This side effect went away once use of the supplement was stopped.

If you experience any side effects, stop taking L-theanine and talk to your doctor.

What Is ADHD?

ADHD is a form of neurodivergence that is characterized by problems with attention, hyperactivity, and impulsiveness. Characteristics of ADHD can include difficulty staying focused on tasks, trouble paying attention, acting without thinking, and being easily distracted.

ADHD affects children and adults of all ages and can lead to problems at home, school, work, or in relationships.

ADHD Characteristics

ADHD traits generally fall under two umbrella types: inattentiveness and hyperactivity/impulsivity. According to the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), a person must display at least six symptoms from one or both categories to be diagnosed with ADHD.

Inattention

Inattention characteristics may include:

• Failing to give close attention to details or making careless mistakes in schoolwork, at work, or with other activities.
• Having trouble sustaining attention in tasks or play activities.
• Not seeming to listen when spoken to directly.
• Not following through on instructions and failing to finish schoolwork, chores, or duties in the workplace.
• Having trouble organizing tasks and activities.
• Avoiding, disliking, or being reluctant to engage in tasks that require sustained mental effort.
• Losing things necessary for tasks or activities.
• Becoming easily distracted by extraneous stimuli.
• Being often forgetful in daily activities.

Hyperactivity/Impulsivity

Hyperactivity/impulsivity characteristics may include:

• Fidgeting with hands or feet or squirming when seated.
• Leaving their seat in situations when remaining seated is expected.
• Running or climbing excessively in situations where it is inappropriate.
• Having difficulty playing or engaging in leisure activities quietly.
• Being “on the go” or acting as if “driven by a motor”.
• Talking excessively.
• Blurting out answers to questions before they have been completed.
• Having difficulty waiting for one’s turn.
• Interrupting or intruding on others by finishing their sentences, talking at the same time, or butting into conversations.

How Is ADHD Treated?

There is no cure for ADHD, but there are treatments that can help manage it. It is important to recognize that while ADHD is considered a disability, this is because people with ADHD brains are expected to conform to society’s neurotypical expectations.

ADHD brains work differently, so people with this neurotype may need certain accommodations or tools to manage tasks and organize their time effectively.

Medication

Stimulant medications are the most commonly used type of medication to treat ADHD. These drugs work by increasing levels of dopamine and norepinephrine in the brain, which can help improve focus and attention.

Psychotherapy

Neurodiversity-affirming therapy and cognitive-behavioral therapy (CBT) can also be helpful in treating ADHD. CBT can help people learn to manage their ADHD traits and take advantage of their strengths.

Extroverted introverts are those who possess a combination of introversion and extroversion but lean toward extroversion. Research indicates they enjoy a distinct edge over people who are primarily introverted or extroverted.

Many contemporary psychologists embrace the five-factor personality model, which includes the degree of extroversion (aka extraversion) as one of its factors. Introverts are energized by their own inner thoughts and feelings, while extroverts are fulfilled by interaction with others and the outside world.

However, many fall on the continuum between introversion and extroversion. Known as ambiverts, they can be extroverted introverts or introverted extroverts, depending on the primary trait.

What Is an Introverted Extrovert?

Introverted extroverts also have traits of both introversion and extroversion, but they’re primarily introverted.

What Is an Ambivert?

Both introverted extroverts and extroverted introverts are ambiverts. Depending on the circumstances, they might prefer to spend an evening alone or be the life of the party. They can be reserved when the situation calls for it, and gregarious when an outgoing manner is more suitable.

The Origins of Ambiversion

During the 1920s, Swiss psychiatrist Carl Jung introduced the terms extroversion and introversion to the masses. As he researched personality types, he found another group of people who couldn’t quite be identified as introverts or extroverts.

Arguing that there is no such thing as a pure extrovert or introvert, he said:

Although psychologists have used the term ambivert since the 1940s, it remains largely unfamiliar to the public. Thanks to popular YouTube videos, TEDx talks, and books about ambiversion, interest in the personality type has grown significantly in the 21st century.

And there’s another reason for the newfound attention ambiversion has received: More people are realizing that they’re neither introverts nor extroverts.

How Common Is This Personality Type?

According to Adam M. Grant, a professor of psychology at the University of Pennsylvania’s Wharton School, two-thirds of people don’t view themselves as extroverts or introverts. He estimates that more than half of the population are ambiverts.

People don’t consciously choose to be a particular personality type. Instead, personality develops as early as infancy and doesn’t change significantly with age. That’s because both environment and genetics influence personality type, with extraversion linked to dopamine levels in the brain.

Dopamine, a neurotransmitter, affects the brain circuits that “control reward, learning and responses to novelty,” according to a study by lead researcher Michael Cohen. His research found that the brains of extroverts react more strongly to activities that involve risks, such as gambling.

Other studies have also linked dopamine to personality, particularly how much people enjoy new and unfamiliar experiences. Introverts, though, have fewer dopamine receptors in their brains than extroverts do. Ambiverts, again, lie in the middle, with a higher dopamine threshold than introverts but a lower threshold than extroverts.

They’re not party animals or wallflowers, but have shades of both. Overall, they have well-balanced personalities, and, because of this, ambiverts are thought to have some advantages over introverts and extroverts. 

The Benefits of Ambiversion

Extroverts have long been thought to possess the people skills, showmanship, and charisma needed to climb the corporate ladder, but research indicates that ambiverts might enjoy greater career success. Grant’s research on the topic indicates that it’s not extroverts who excel as salespeople but ambiverts.

He gave a personality test to 340 call center employees and found that ambiverts sold 51% more products per hour than the average salesperson did. He identified these workers as ambiverts because their personality test scores fell in the middle of introversion and extroversion.

So, why were the ambiverts so successful? Their personality traits make them adaptable; they know when to turn on the charm and when to pull back on their gregariousness. This differs from extroverts, who may not know when to reel in their outgoing personalities, and from introverts, who may be too reserved to reveal much of themselves to customers at all.

This social flexibility helps ambiverts stay in sync with a wide variety of people—some of whom might be put off by overenthusiastic and highly talkative salespeople and others who might be more likely to make a purchase from a friendly salesperson.

The Challenges of Being an Extroverted Introvert

Although ambiverts can experience advantages over more extreme personalities, they also have struggles. They need to be self-aware to determine which side of their personality to bring out in a particular situation. They must also learn not to force themselves to behave like an extrovert when they feel more like an introvert (and vice versa) because doing so may leave them emotionally drained. 

Another challenge ambiverts face is that some people might struggle to read them correctly. A colleague, for example, might be surprised that the fun-loving person they met in the workplace often prefers to spend quiet evenings with just one or two friends.

Therefore, it’s important for ambiverts to recognize when they’re feeling more introverted or extroverted and set boundaries with others who pressure them to behave one way or another. As awareness of ambiversion spreads, more people can be expected to recognize the traits of ambiversion—in others and in themselves.

Are You an Ambivert?

If you’re wondering where on the scale of extroversion and introversion you fall, our fast and free quiz can help you figure it out!

This quiz was reviewed by David Susman, PhD